5 nutrition tips for female athletes for that time of that month

Every woman knows what I’m talking about: There is a competition coming up at the wrong date, and you know it is going to be more difficult than usual. All of a sudden your weight jumps, your body is swelling up and you can tell that you’re holding a lot of liquid by the marks of your socks on your leg after a busy day. The food cravings don’t make it any easier. Yes, it is again that time of the month.

Nothing to do about it, or is there? Here are a few tips that can help you control or even avoid this weight gain:

#1 Rolled oats and yoghurt for breakfast

Rolled oats contain a lot of fiber which will make you feel satiated for a longer period of time and keep your blood glucose stable. Yoghurt is high in calcium which is healthy for your bones, but also helps avoiding unnecessary water retention.

#2 Snack with unsalted nuts and seeds

Unsalted nuts and seeds are not just a healthy snack but also a good source of fiber, protein and magnesium – the 3 elements that play a role in controlling food craves.

#3 Replace chicken with red meat

During the time of menstruation, it is advised to increase your iron consumption. Low iron status due to blood loss can lead to feeling more tired and fatigued. A nice lean piece of red meat can prevent that.

#4 Add spinach to your salad

Spinach is a very healthy vegetable, rich in several vitamins and minerals. It contains iron and magnesium and therefore helps maintaining iron status and controlling food craves.

#5 Drink

It might sound contradictory, but keeping yourself hydrated helps in preventing water retention. Read here more about staying hydrated.

For more information about how to alter your diet in order to avoid the unpleasant side effects of the menstrual cycle and preparing your body for a competition nutrition-wise, check out my new book “Making Weight and Everything Else”.